EMOM 6:

• 1 legless rope (if you can: shorten rest time and go: Every 45s or Every 30s)

Scale to towel pull-ups if needed

4x40% (rest 30-60s btw sets)

• 3-3-3-3-3 of:
BB Hang Squat Snatch
Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.

EMOM 24
1 minute : 3 x (clean & jerk)@100/70kg
2 minute : 10 box jumps 30/24"
3 minute : 2 rope climb
4 minute : 10 push ups +10 pistols squat alt
5 minute : 5 strict c2b + 7 TTB
6 minute : 15/12 cal row

9min amrap:

• 7 DL 315/205lbs (scale to 60-65% if needed)
• 14 pistol squat 7/7
• 21m heavyish farmers walk

Core session from gym library

• 5-5-5 of:
BB Push Press
5RM
90% 5RM 5-5 reps

Clean complex: find max in power clean + hang squat clean + push jerk

Front squat 3 RM, then 3x3 at 90%

2-3 rds:

• 15 burpee Box jump overs 24/20´ (touch top of the box)
• 15 Power snatch 95/65lbs (scale to 75/55lbs)
• 100 DU
• 15 t2b
• 2-4 rope climb

Rest 4min btw rounds. 8min time cap/round

1 power clean + push jerk

Use heavyish weight, but the goal is to maintain good form and efficiency!